"I feel the NEED, the need for SPEED" - Maverick & Goose:TOP GUN
http://www.eppiesgreatrace.org/ "The World's Oldest Triathlon®"
ABOUT THE RACE
- Eppie's Great Race® known as "The World's Oldest Triathlon®", "The Great Race", the "No Swim" Triathlon is the largest paddling event in the United States!
- Sacramento-area restauranteur/entrepreneur Eppie Johnson founded the event in 1974, holding it's first triathlon on July 27, 1974 being the first "Modern Triathlon". It has been held every year since and is a Sacramento-area summertime tradition for elite athletes, fitness enthusiasts and families.
- The race features a 5.82-mile run, a 12.5-mile bike and a 6.35-mile paddle held along the scenic American River Parkway in Rancho Cordova and Sacramento.
- A concurrently held duathlon put on by Eppie's Great Race®, the U.S. Bank Kids Duathlon, is available to area youth.
- The event is presented by the Eppie's Great Race Foundation and the primary beneficiary is Sacramento County Therapeutic Recreation Services.
July 3, 2013
Eppie's Great Race
"Workout Wednesday" is sponsored by California Family Fitness, the place to go for their excellent equipment and personal trainers. This post is for intermediate – expert triathletes. We begin a new routine for the next week:
Day 1: Rest for both Running and Cycling. For kayaking go to the lake. 10 minutes paddle at half-power followed by 30 minutes at three-quarters power followed by 10 minutes at half-power.
Day 2: for your run 1 mile warm-up, 6 x half-mile, 1 minute recovery, 1 mile cool down. Take a casual 20-25 mile ride. Kayaking, cross train or rest.
Day 3: Cross Train or Rest for running. Take a strong ride 25 miles, start 6 short 1-minute intervals, fully recovering before the next one. For kayaking, go to the lake. 40 minutes to one hour paddle at half- to three-quarters power.
Day 4: Run for 4 miles, take an intense 20 mile ride and cross train or rest for the kayaking portion.
Day 5: Run, cross train or rest. Take a casual 30 mile ride. Kayaking, go to the river. 10 minutes upstream paddle; 45 minutes downstream paddle.
Day 6: Run for 3 miles and take a strong 35 mile ride. For kayaking, go to the river. 20 minutes paddle downstream at half-power followed by two to four repeats of San Juan rapids; 30 minutes paddle downstream at three-quarters power for beginners or upstream for intermediate.
Day 7: Run for 6 miles, ride for 30-40 miles and rest for kayaking.